Michelle Kurzban - Bodybuilding Supplements...naturally led into pure bodybuilding. As Michelle got...

A BODYBUILDER IS BORNPluses and minuses of being an older trainer

IRON VIC SPEAKS!Joint pain prescription

BOOST YOURT-LEVELS NATURALLYHow you know it's low and what to do about it.

THE PARRILLO PRINCIPLES

The perfect Parrillo day

MUSCLE MEETS MEDICINE

Is melatonin a must?

Michelle KurzbanDetermined effort combined with expert coaching yields sensational results

photo by Salvitore Brancifort

17 – THE TRAINER'S PAGE

12 – A BODYBUILDER IS BORN

STAFF

PublisherJohn Parrillo

Editor At LargeMarty Gallagher

Design DirectorMarcus McCuiston

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2017 by John Parrillo. All Rights Re-served. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

4 – Michelle Kurzban

8 - MUSCLE MEETS MEDICINE

18 - TIPS AND TIDBITS

September 2017PERFORMANCE PRESSJOHN PARRILLO’S

14 – THE PARRILLO PRINCIPLES

20 - BOOST YOUR T-LEVELS

23 – IRON VIC SPEAKS

ContributingWritersJohn ParrilloMarty GallagherRon HarrisJeremy GirmannScott CanatseyAndre NewcombIron Vic Steele

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonSalvitore Brancifort

Looking to hire a personal trainer? Ron Harris shares the advantages and disadvantages of hiring an older trainer.

Dr. Jeremy Girmann takes an in depth look at the potention health benefits of supplemental melatonin.

The perfect Parrillo day: a step by step account of a beginner deciding to follow the Parrillo method of getting healthy and in shape.

Parrillo Performance's own head trainer, Scott Canatsey explains why eating more will help you to lose fat.

A recipe straight from the Captri® Cookbook as well as a few other helpful tips.

John Parrillo explains why your testosterone levels are important, how you know they are low, and what you can do to increase them naturally.

Joint pain? Iron Vic Steele gives you his joint pain prescription among other things.

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determined effort combined with expert coaching yields sensational results

Michelle Kurzban is a terrific example of the amazing fitness

results regular people leading busy lives can achieve when they find a way to put into practice all the component parts that make up “the bodybuilding process.” For those leading already action-packed lives, mounting a serious body renovation effort requires time, effort and preplanning. Time needs to be allotted, not only for cardio and weight training, time needs to be allotted to prepare foods ahead of time and then make time

to eat them. Classically, traditionally, bodybuilders take a weekend afternoon and grill chicken and lean beef, they cook seafood or fish, steam mounds of rice, prep vegetables and then store these pre-prepped proteins and vegetables in the refrigerator. Every morning these foods are used to construct balanced, bodybuilding food meals that will be eaten that day. It takes an organizational genius to weave all these interrelated bodybuilding disciplines into an already super busy life – and make it work.

Michelle Kurzban figured out how to make it work. She has a family of five and all that goes with that, she has a life full of activity and commitment, yet she manages to find the extra time needed to build a championship physique. She is a case study in proper time management and how to fit fitness in. Michelle is a 46-year old mother of three, two teens and one young adult. She has built an age-defying physique despite having to juggle dozens of tasks on a daily and ongoing basis. She also has had to overcome a severe back injury; ironically, it was the injury that guided Michelle towards competitive bodybuilding. Along the way she met a Midwest bodybuilding guru who, in turn, introduced Michelle to Parrillo training strategies and Parrillo nutritional products. Michelle embraced the entirety of the bodybuilding process; she progressed so quickly that within a year of commencing the bodybuilding “triumvirate” (the skilled combining of progressive resistance training, aerobics and nutrition) Michelle was stepping onstage and placing high.

Michelle lives in Overland Park, Kansas with her husband Josh, her daughters Isabel, 20 and Olivia, 15 and Max, 18. Michelle is a business owner and marketing rep for BurgerFi. “My husband, Josh and I brought BurgerFi to Kansas from South Florida. We stopped at a BurgerFi restaurant on a vacation in Miami. The food was so good that we went back five days in a row. We are not a family that eats fast food. BurgerFi is not fast food. BurgerFi has an Angus Burger: a double-patty, all-natural, never frozen, no hormones, anti-biotics, non-steroidal burger. It can be served, “green style,” on a lettuce bun with raw onions, jalapeno peppers, hot sauce and tomatoes. These amazingly potent burgers have become central in my pre-competition diet. After the competition, BurgerFi has hosted several post-competition party meals.”

michelle kurzban

Michelle stands 5’7.5 and normally weighs 130 pounds in the off season. “I will compete weighing between 121 and 125.” For the past few years Michelle has begun competing. “My first show was the Natural Tulsa, where I placed 2nd in the Figure category. That was in June of 2015. Then in September of 2015 I placed 1st and won my Pro Card at the KC Classic.” What a mind-blowing experience that must have been. A 44-year old housewife wins a pro card in her second ever competition? Michelle continued. “At the KC Classic, I competed in both physique and bodybuilding and placed in the top five in both.” In September of 2016, Michelle competed as a Pro at the ProElite KC show. “I was a physique competitor and placed 7th.” What a competitive rocket ride all this must have been, particularly for someone coming to bodybuilding at such a late age. Fred Rowlett was (not surprisingly) the first to see Michelle’s competitive potential. Fred has been

a bodybuilding godfather operating in the Kansas City area for decades. Fred transforms people on a regular and routine basis. He uses Parrillo methods and products. Those that follow Fred’s no-nonsense advice always get results.

Fred’s people compete and there is a reason for that: the surest way for a physique athlete to “up their game” is to intensify the training and tighten up the diet. Commit to compete: enter some type of physique competition and your training automatically intensifies and your dieting automatically tightens up. A person only thinks they are training hard and dieting strict until they have a short amount of time before walking onstage, exposed, nearly naked, in front of friends and family, to be judged and for the whole world to observe your flaws. Competing came naturally for Michelle. “I was always athletic. I grew up playing team sports all year round. I would take an

occasional workout at the local gym while still in high school.” Michelle was an enthusiastic step-aerobic participant. The fitness and leanness she acquired during this phase in her life served her well in her later bodybuilding efforts. “I loved aerobic-step classes. I did a lot of aerobic step and built a really good cardio base.”

Michelle was active in a wide variety of sports and activities. “As I grew older, I became an avid runner and I ran lots of miles every week. I played a lot of tennis and I was a serious paddle tennis player.” All the physical activity created a terrific physical foundation. Michelle has always found a centeredness when she trained. “The gym became my peaceful place.” Michelle’s bodybuilding journey began in earnest when she mounted a determined effort to bounce back from a serious back injury. Michelle has always been physically capable and the injury changed all that. Her quest to recover as quickly


photos by Salvitore Brancifort

MichelleKurzbanDetermined effort combined with expert coaching yields sensational results

By Marty Gallagher


michelle kurzban john parrillo's performance press

and expeditiously as possible got her inquisitive mind focused on remedial fitness. “The beginning of my fitness journey really began with my lower back injury. I taught myself, through books and by speaking to professionals, all about the different strategies for accelerating the recovery process. This led me to trying new things. I began concentrating on strengthening my core. I also decided to look for ways to improve my nutrition.” This type of thinking and searching naturally led into pure bodybuilding.

As Michelle got deeper into the bodybuilding process, she began to see dramatic results appear and appear quickly. “As my gains came, fitness became an obsession. I felt so amazing. They say that creating a healthy body creates a healthy mind; that holds true for me. The more disciplined I became, the tighter I adhered to the process, the more my physique improved and the better I felt.” Things really accelerated when

cardio session, I no longer had the gas or patience to be a short order cook. So, I got everyone eating the same healthy foods. Now my entire family is on a healthy eating plan.”

It is working well. “All my children are athletes. Each of my children have noted how their energy and performances have improved since we started eating healthier. Two of my children play (or will play) college sports, soccer and tennis. The third will follow.” The Kurzban clan obviously possesses strong genetics and inherent athletic ability. A big part of Michelle rapid progress is attributable to her adoption of the classical bodybuilding multiple-meal eating schedule. Fred devised a meal plan that had Michelle consuming clean, quality calories six times a day. In addition, Fred had Michelle take a wide variety of Parrillo products. Each day Michelle would have specific nutritional goals: Fred wanted Michelle to adopt the classical Parrillo approach, high calorie eating but only quality calories. A high protein intake is complimented with fibrous carbs and varying amounts of starch. Supplements are the final piece to the nutritional puzzle. “Fred Rowlett recommended Parrillo products. Since then, I have used Parrillo products every single day – religiously.”

“My kids love Parrillo products. Every day I use Parrillo Essential Vitamin™ and Mineral Electrolyte Formula™. I love Parrillo Joint Formula™. In many ways JF is my favorite Parrillo product: Joint Formula™ helped me rebuild damaged joints, tendons, cartilage and soft tissue. I take Parrillo Creatine Monohydrate™ daily. I think creatine allows me to power through my training. If I am training for show, I add CapTri®. Before competing, I will also begin supplementing with Parrillo Enhanced GH Formula™. By adding additional supplementation in the lead up to a show, you can peak at just the right time.” Asked

Michelle began using the Parrillo-inspired methods taught by Fred Rowlett. She progressed rapidly: her body responded immediately to Fred’s comprehensive approach. Fred is a savage hardcore trainer and his Parrillo-inspired nutritional methodology is disciplined. “As soon as I got traction with Fred, I began lowering my body fat. I also started to build muscle. Fred has very high expectations. His eyes are laser-sharp. Fred can look you over and immediately tell if the diet and exercise are having the desired effect. He is an expert at ‘adjustments,’ making alterations to the diet or the cardio to spark progress.” Michelle embraced the bodybuilding process in its totality and as a result her progress was rapid. “When my mentor (Fred Rowlett) told me, I should do a bodybuilding show, I was flattered and apprehensive.” Fred doesn’t make remarks like that casually: when Fred tells you that you are good enough to compete, you are good enough to

compete. You can take that to the bank.

Michelle had the making of a serious competitor because Michelle is one of a rare breed. “I love to work out, I love doing cardio. I love to diet. The results keep me motivated. It is so exciting to see real results. The results keep me focused and committed.” She advices others to seek expert help in their own transformational efforts. “I had a plan, I stayed on track and I had a good coach; otherwise I would not have achieved what I have this quickly.” Michelle weight trains three times a week and does cardio five times a week. “Fred’s workouts are extremely difficult and demanding. Not only is his weight training intense, his cardio sessions are just as demanding in their own way.” She admits that she had to lay down the law a bit on the home-front. “I have a family of five and when I had the time, I would cook differently for different family members. After a tough weight workout, followed by an intense

about future competitive plans, Michelle indicated she intends on competing in the foreseeable future. “I plan to compete for a while as a Pro in the Bikini Category.” Given her quick improvement, it will be extremely interesting to see if she can continue to progress at the same rapid rate as she generated over the last two years. To that end, she is trying some new exercise and diet approaches. New strategies designed to take her body to the next level. “I am currently experimenting with diets and workouts that compliment my stepping up to the pro category.” In addition, her efforts have inspired one daughter to begin her own fitness journey. “I am also building a fitness blog with my daughter, Isabel. Check us out on Instagram (#kurzbanfitness). She is accompanying me on my fitness journey and has become a student of exercise science and healthy diet.” Isabel will be a force to be reckoned with whenever she decides to compete and in whatever format she picks.

Weekly training splitMonday quads, hamstrings, glutesWednesday shoulders, triceps, biceps, back, chestFriday quads, hamstrings, glutes

Cardio: five days per week, 30 minutes of hard cardio; usually done on a spin bike

Daily meal scheduleMeal 1 7am rolled oats w/cinnamon, protein powderMeal 2 10am egg whites, asparagusMeal 3 1pm cod, green beansMeal 4 3pm protein shake Meal 5 5pm cod, spinach Meal 6 7pm chicken, sliced tomatoes, avocado, grilled peppers

“I eliminate all protein powder during the final weeks. I add more fish or egg whites to my daily diet.”

photos by Salvitore Brancifortphoto by Salvitore Brancifort


In irritable bowel syndrome, melatonin has been repeatedly shown to reduce abdominal pain and constipation.

Bone healthPrevious studies have identified correlations between reduced levels of melatonin and osteoporosis with increased frequency of fractures. Though studies that directly investigate the effects of supplemental melatonin on bone structure are limited, a handful of rat studies have in fact shown positive changes in bone density. Additionally, a number of interesting studies have also identified the importance of melatonin on the development of teeth, and there have even been some suggestions that melatonin could enhance the success of dental implant procedures.

Immunity While melatonin is known modulate the immune system, many of the mechanisms related to the ways in which it regulates immunity are still largely unknown. It has generally been suggested that melatonin may function as an immune buffer, acting as a stimulant under basal or immunosuppressive conditions or as

computer screen is somewhat orange in color.

Antioxidant protection Melatonin is known to be a powerful free-radical scavenger with unique antioxidant properties. Unlike many conventional antioxidants such as vitamins C and E, the free-radical scavenging capacity of melatonin extends to many of its metabolites. The robust involvement of melatonin’s metabolites is a novel property of the molecule, which has been referred to as a free radical scavenging cascade.

Gut healthIn contrast to the central nervous system, the function of melatonin in the gut is less clear. It seems that melatonin plays significant roles in regulating intestinal motility, GI secretions, gut flora, and the release of peptides involved in energy balance.

Melatonin has also been shown to protect the colon in different pathophysiological conditions. These protective effects are thought to involve activation of anti-oxidative mechanisms and the regulation of blood vessel tone and thus perfusion.

In the December 2016 article titled Strategies to

Improve Sleep, I briefly introduced the potential health benefits of supplemental melatonin. This is a topic that seems to be finding its way into my patient discussions with increasing frequency so I think that it’s worth taking a deeper dive.

Where is melatonin produced? Thanks to some fairly recent media attention, many are familiar with the fact that melatonin is produced in a region of the brain known as the pineal gland. Discovery of melatonin production by the pineal gland occurred during the study of bovine brains in the 1950s. Perhaps less commonly known is that melatonin is

also produced in many other regions of the body, as was later discovered. Outside of the pineal gland, melatonin is produced by immune cells, by cells in the bone marrow, and by specialized cells throughout the gastrointestinal (GI) tract known as enterochromaffin cells.

More on the pineal glandResting in the center region of the brain, between the two hemispheres, the pineal gland was believed by René Descartes to be the “principle seat of the soul”. While metaphysical mentions of pineal gland function abound even today, this endocrine gland could perhaps be described as the principle seat of sleep, at the very least.

The pineal gland produces melatonin in accordance with the darkness and light of night and day, increasing production as darkness sets in (more on that later).

When my interest in the pineal gland peaked during medical school, I can recall viewing head computerized tomography (CT) scans and being perplexed by the bright white appearance of the pineal gland in many patients. While studying under several radiologists, I was often told that this was a “normal” radiologic finding that resulted from calcification of the gland. While calcification of the pineal gland is in fact quite common, I’ve always struggled with the general disregard of its significance and with the suggestion of its normalcy. Also known as corpora arenacea, or “brain sand”, accumulation of calcifications in structures such as the pineal gland is of unknown cause and consequence, though it is has been shown to result in dysfunction and has been associated with a variety of pathologic processes. A few of these include Alzheimer’s disease, tardive dyskinesia (a disorder of repetitive, involuntary body movements), early onset of puberty, and even a defective sense of direction.

Regarding the potential causes of pineal gland calcification, some will

point to fluoride or other chemical exposures, though at this point, we certainly aren’t certain of the exact causes and I suspect that there are likely to be many.

More on the gutMany are surprised to learn that the gut produces at least 400 times more melatonin that the pineal gland, a fact that strongly emphasizes the functional importance of melatonin in the gut. This production is independent of pineal gland function and the highest concentration of melatonin is found in the colon.

What does melatonin do?Every year, we continue to learn more about the physiologic functions of melatonin and how the optimization of melatonin levels might influence health.

SleepMelatonin is a principle regulator of sleep-wake cycles. Because of this, there has been a lot of interest related to the optimization of melatonin levels for normalization of sleep patterns. Supplemental melatonin has been used to treat insomnia and jet lag and may have particular usefulness in treating delayed sleep phase disorder – a chronic dysregulation of one’s circadian rhythm which is often marked by an inability to fall asleep before midnight and difficulty with waking in the morning.

If we are exposed to too much light at night (and particularly to the blue light of our phone, television, and computer screens), melatonin production can be significantly impaired. Try downloading software called f.lux (justgetflux.com). It causes the color of your computer’s display to adapt to the time of day, using warmer colors at night and more blue during the day. I recently discovered this software and it seems to work rather well. As I type this article (far later at night than I’d like), my

By Dr. Jeremy Girmann

is melatonin a must?

MEETS

muscle meets medicine

Is Melatonin a Must?

Previous studies have identified correlations between reduced levels of melatonin and osteoporosis with increased frequency of fractures.

September 201710 1-800-344-3404

1 Net Carb 0g Sugars0g Fat

an anti-inflammatory compound in the presence of exacerbated immune responses, such as acute inflammation.

Body composition Several studies to date have suggested that even low-dose supplementation of melatonin can positively impact body composition by increasing lean mass and decreasing body fat. In a study of 81 post-menopausal women, taking 1-3mg of melatonin over a period of 12 months resulted in an average 7% reduction in body fat and 3.5% gain in lean mass. While this study and several like it are compelling, more work needs to be done in order to identify the potential utility of supplemental melatonin in altering body composition.

What’s more? Ongoing studies continue to investigate the potential role of melatonin in the treatment of high blood pressure, headaches, tinnitus (ringing in the ears), and even cancer.

The final wordQuite simply, melatonin is an immensely important hormone. Given its expansive physiologic functions, I find myself recommending a trial of melatonin supplementation for an increasing number of conditions. If you would like to learn more, I encourage you to check out some of the work by Dr. Russel Reiter who is one of the most prolific authors in in this area of research.

References:Bayliss CR, Bishop NL, Fowler RC. Pineal gland calcification and defective sense of direction. British Medical Journal (Clinical research ed). 1985;291(6511):1758-1759.

Sandyk R. Pineal calcification and subtypes of tardive dyskinesia. International Journal of Neuroscience Vol. 53, Iss. 2-4, 1990.

Tan DX, Manchester LC, Terron MP, Flores LJ, Reiter RJ. One molecule, many derivatives: a never-ending interaction of melatonin with reactive oxygen and nitrogen species? J. Pineal Res. 2007: 42 (1): 28–42.

Chen C-Q, Fichna J, Bashashati M, Li Y-Y, Storr M. Distribution, function and physiological role of melatonin in the lower gut. World Journal of Gastroenterology : WJG. 2011;17(34):3888-3898. doi:10.3748/wjg.v17.i34.3888.

Liu J, Huang F, He H-W. Melatonin Effects on Hard Tissues: Bone and Tooth. International Journal of Molecular Sciences. 2013;14(5):10063-10074. doi:10.3390/ijms140510063.

Carrillo-Vico A, Lardone PJ, Álvarez-Sánchez N, Rodríguez-Rodríguez A, Guerrero JM. Melatonin: Buffering the Immune System. International Journal of Molecular Sciences. 2013;14(4):8638-8683. doi:10.3390/ijms14048638.

Amstrup, A. K., Sikjaer, T., Pedersen, S. B., Heickendorff, L., Mosekilde, L. and Rejnmark, L. Reduced fat mass and increased lean mass in response to 1 year of melatonin treatment in postmenopausal women: A randomized placebo-controlled trial. Clin Endocrinol, 2016: 84: 342–347. doi:10.1111/cen.12942.

Follow Dr. Girmann on Instagram @JeremyGirmann

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Episode 126: Pluses and minuses of being an older trainer

As I myself inch closer to the half-century mark, turning 48 in

a couple months, it got me thinking. So many middle-aged men I run into in gyms or who message me online have a litany of complaints related to the ravages of aging. There are certainly some disadvantages to being one of the older guys or girls hitting the weights, there are also some very real advantages that outnumber them. And really, even the disadvantages can be looked at with a positive spin. Let’s take a look, shall we? Disadvantages Injuries/wear and tear If you have been training hard and heavy for decades, it’s more likely than not that you’ve experienced a variety of injuries ranging from annoying to severe. Some of them may still affect your training and limit you today, others have long healed up and have no effect on what you do now in the gym. You may also have the typical wear and tear on the joints and connective tissues that comes with any type of regular, prolonged strenuous physical activity. It could mean chronic pain, and you may have to train lighter than you did in your younger years. Certain exercises may no longer even be

episode 126: pluses and minuses of being an older trainera bodybuilder is born

By Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

possible. On the bright side, this allows you to explore other training styles, and to focus more on feeling the muscles and getting a great pump rather than simply heaving as much weight around as you can. Your form will certainly be better now too, since you are more conscious of the consequences of bad form. Very close to ultimate potential Along with injuries, the most common complaint of older, advanced trainers (this would not apply to those who started training much later in life) is that new gains are very hard to come by. We all have a maximum potential for size, though few ever reach that total limit. The closer you get to it, the harder it is to reach. It’s like climbing a mountain that starts off as a gentle uphill sloping trail, and eventually is a sheer vertical stone face. What if you can’t put on any more mass? You can still refine and detail that existing mass – we will talk more about ‘muscle maturity’ in a moment. The point is, you might have the same amount of size at age 50 that you did at 30 – but it can look much better with those 20 years of training. Recovery One thing that does change as we age is that we just don’t recover as quickly between workouts. You will probably find that you need to reduce

your overall volume in middle age as opposed to what you did in your twenties, and incorporate more rest days. The bonus is that you have more time to enjoy life outside the gym. And you may also find that paying more attention to recovery is something you never did enough of as a younger man or woman anyway. Be sure to eat well, take plenty of quality Parrillo supplements geared toward better recovery like Bio-C, Joint Formula, and Liver Aminos, and get adequate sleep. Advantages You look fantastic for your age I’m not sure how many of you over 40 have attended a high school reunion yet, but it’s a very satisfying experience for those of us who have worked hard this whole time to look and feel our best. You will be shocked to see how much many of your former classmates have let themselves go, and how much older than you they appear to be, though they really aren’t at all. Fitness is the fountain of youth, and regardless of anything else, you can be very sure that you look incredible for your age relative to most others. This isn’t such a big deal when you’re young, because a lot of young people can still look pretty

good even without exercise or eating right. Catch them at age 45 or 50, though, and it’s a different story. Muscle maturity For most people, you put on the majority of all the mass you will ever carry in your first ten years of training. That’s not to say you can’t or won’t gain more after that, only that gains will be fewer and further between. The good news is that you can and will continue to ‘mature’ the muscle mass you have, with more striations and details as the years go by. I call that look ‘old man muscle,’ because you hardly ever see that on someone in his or her twenties. It’s a quality that can’t be rushed. A great example is IFBB Pro Mamdough Elsbbiay, aka Big Ramy. Ramy went from 200 pounds to 350 pounds in just a couple years, with all the mass he would ever need. But he can’t even come close to beating Phil Heath for the Mr. Olympia title yet, because Phil has that muscle maturity and Ramy doesn’t. Will he get that look eventually? Probably, but you can’t rush it. If you’re over 40 and have been training since you were a teenager, you have it in abundance once your bodyfat is low enough to see it clearly. Wisdom With age comes wisdom, at least hopefully! An older trainer will do research on training and nutrition instead of just winging it. He or she may even hire an experienced coach/trainer. He or she is far less likely to make stupid mistakes out of laziness or ego, and less likely to get injured being an ego lifter. Discipline Getting your healthy meals in and sleeping 8 hours a night is something many younger men and women don’t do, even if they are dedicated enough to train hard nearly every

day. Avoiding the wrong foods and choosing to stay home and get a good night’s rest instead of meeting up with your buddies at the bar and doing 10 shots of Patron is tough for many twenty-somethings. More mature trainers are usually far more disciplined and likely to treat their bodies better. They have to, because eating junk food and staying out partying all night will have a far more deleterious effect on a middle-aged body! Money Bodybuilding is not a cheap pastime. All the quality food, particularly meat, fish, and poultry, gym memberships, and supplements all add up. Most of us tend to earn more and have significantly more disposable income in middle age than we did in the years following college. That means the mature trainer is at an advantage to eat the best foods, use the best supplements, train at the best gyms, and maybe even hire the best coaches to guide us. Meanwhile, the youngsters are living off canned

tuna, eggs, and rice, buying lower quality supplements, and training at Planet Fitness because it’s only ten bucks a month. Masters divisions Finally, for those of you who compete, one awesome thing about being older is that you can enter various Masters divisions. By all means, if you are good enough to also enter the Open classes, do so, but Masters gives you more opportunities to shine. And if an IFBB Pro card is your dream, you have plenty of chances at the Team Universe, Masters Nationals, and the IFBB North American. So while there are certainly some challenges to training into middle age and beyond, I hope you can see that the advantages far outweigh them!


The Perfect Parrillo Day

The alarm went off at 5 am and Ron popped out of bed,

energized and alert. Before he lost all the bodyweight, he would awake tired and sluggish after fitful sleeping punctuated by sleep apnea. Now he slept like a rock and awoke refreshed and reinvigorated. Ron made his way to the bathroom and with hopeful apprehension he stepped onto the digital scale to check his bodyweight. The red LED read 199.7 pounds. Ron was elated; he’d finally gotten back down to under 200-pounds. The 32-year old software engineer mused that he had not been under 200 pounds since age 19. Ron stood in front of the bathroom mirror and took a long minute to marvel how far he’d come in the last five months: he’d lost 55 pounds of body fat and gained 11 pounds of muscle. He didn’t recognize his own angular, now chiseled face. Along the way he had acquired two rows of visible abs: he had a four-pac and was on his way to a six-pac. His pants size had dropped from 44 to 34 and friends, family and coworkers were shocked speechless by Ron’s transformation. Ron had resigned himself to living his life as a 260-pound jolly fat guy. That was before he had his health scare that forced him into fitness. Nine months ago, he had felt so awful that he’d

trainer. Ron was lucky enough to have picked the right gym and even luckier when he obtained the services of a Parrillo Certified Personal Trainer. The trainer’s name was JP and he had been a college wrestler and later a champion bodybuilder. Muscled-up and lean, friendly and approachable, JP had a glow about him that put Ron at ease: JP walked the walk and he was no dummy: he could talk the talk.

JP patiently explained to Ron that it all came down to “commitment.” JP wanted Ron to commit to what he called, “the Parrillo Process.” JP explained that to be successful, all the aspects of the process must be adhered to. “The Parrillo approach skillfully blends aerobic exercise with weight training and then ‘under-pins’ the intense exercise with Parrillo-style nutrition and supplementation. The system works every single time it is enacted as designed.” JP then emphasized, “The only question mark is if you can adhere to the system with the requisite tenacity.” As Ron delved into the Parrillo approach, he immediately grocked how well thought out and scientific this system was. This appealed to the scientist streak in Ron. Right away JP established exercise benchmarks and nutritional benchmarks. JP measured Ron’s body composition and logged the initial results. Each week the goal was to improve body composition and BodyStat was the measuring tool. BodyStat revealed that Ron was commencing his bodybuilding journey weighing 256 pounds with a 36% body fat percentile. JP patently explained that the long-term goal was to reduce downward until a 10% body fat percentile was achieved. “The look you want requires we whittle you down to 10%. Do so and you will obtain a crisp set of six-pac abs, delineated thighs and hamstrings, a crease between the pecs and shoulders will appear and your back muscles will ripple when you walk.” Ron had one question, “With full

created a delicious chocolate mixture that he never tired of. A double serving provided Ron with 68 grams of the finest whey protein – yet with no sugar, no fat and a grand total of eight carbs – hardly enough to disturb his low glycogen status coming off the sleep fast. Ron washed down a handful of “Parrillo pills” with his protein shake: five Liver Amino™ tablets, five tabs of Parrillo Max Endurance™, a multi-vitamin and Mineral Electrolyte Formula™. He checked his e-mails as he drank his first cup of coffee.

Dressed in gym clothes, he walked to the garage and mounted his well-worn Nordic-trac push-pull cardio device. Ron put on David Bowie’s greatest hits and proceeded to burn through an aerobic session that, according to his expensive heart rate monitor, indicated he’d burned 750-calories in 45 minutes. Exhausted, panting, Ron peeled off his sweat-drenched clothes and showered. He headed back to the kitchen. With a practiced expertise, he set about making breakfast. This would be the first of three food meals and three “supplement meals.” Ron diced an onion and a bell pepper and sautéed them in CapTri®. He added 10 egg whites with three yolks and created a vegetable omelet. It tasted delicious. He then prepared a serving of oatmeal topped with butter-flavored CapTri®. Ron had to teach himself to cook. In the

adherence, how long should that take?” JP thought for a long moment, staring off into space. “With a serious effort and no bobbles or false starts - six months.” JP said. Without a second’s hesitation, Ron said, “I can do that! Sign me up!””

JP introduced Ron to a rudimentary weight training routine and drilled Ron on weight training technique. JP established baseline performance marks for Ron’s cardio and got his diet squared up. Ron found, much to his delight, that he enjoyed physical training. The “after-glow” associated with tough training proved to be a fantastic stress buster (Ron had a stressful job) and his continual weekly progress kept him motivated and on track. Now it was a full five months down the road and the 199-pound Ron was finished admiring his “four-pac” in the bathroom mirror. At his last BodyStat reading Ron was carrying a 13% body fat percentile; which sounded about right. If he had a perfect final month, he could drop that final 3% and hit the goal and obtain a 10% body fat percentile. In his mind, Ron saw himself sporting a six-pac and carrying a 9.9% body fat percentile. This mental image motivated him mightily. Ron headed to the kitchen and fired up the coffee. As he waited for it to brew, Ron prepped his protein shake, a double serving of Parrillo Optimized Whey™ Protein, mixed with cold water. It

the parrillo principles the perfect parrillo day

By Andre Newcomb

gone to see a doctor. They ran some bloodwork and it was determined that Ron was prediabetic. It was a treatable condition that would require major lifestyle changes. Ron decided that he would attempt something he’s avoided his entire life: he would embark on a comprehensive exercise and diet plan.

Luckily for Ron, he came across a personal trainer named JP, who in turn introduced Ron to the Parrillo approach towards fitness and bodybuilding. Ron had been living the “bodybuilding lifestyle” for almost

six months now and he felt he was just scratching the surface of his own potential. Never athletic and always gawky, Ron was a classic nerd. He ate what he wanted when he wanted and at age 32 the bad eating caught up with him when he officially became prediabetic. A lifetime of Cheetos and Mountain Dew, a steady diet of fast food and sweets, coupled with zero physical activity had put him on the diabetic express train. His health wake-up call had scared him badly and caused him to join a gym. Being smart enough to know that he knew nothing about fitness, he hired a personal


his delts and lats hard and repeatedly. After four successively heavier sets, Ron hit the wall on the final set on the 7th rep in the barbell press and the 8th rep in the lat pull down. JP then stepped in and administered perfect forced reps.

The men moved onto seated dumbbell presses that were super-setted with assisted pull-ups. The fascia stretch was changed to the one-arm lat stretch that also stretched the hell out of the deltoids. More forced reps. The final shoulder/lat super-set was the dumbbell lateral raises alternated with the under-grip Hammer Strength lat pulldown. The reps were kicked up to 12 with three forced reps. The fascia stretch was simple: hang from the overhead chin bar while strapped in. By session’s end, Ron’s shoulders and lats were red, pumped, engorged, inflated and amplified. Ron was quivering. The workout had taken 35 minutes. JP said, “You better go gas up on your 50-50 Plus™, you look ready to keel over and you still got to do a 30-minute cardio session.” Ron didn’t have to be asked twice. From his gym bag Ron retrieved a Tupperware bottle pre-loaded with a double serving of dry 50-50 Plus™ powder. To activate the delicious chocolate mixture Ron filled the bottle with cold water from the water fountain. He shook it to mix it and could literally feel the life coming back into his shattered body as he drank the cold frothy mixture. He retrieved a plastic baggie from an outside pocket on his gym bag and

past, he’d eaten whatever fast food was available for purchase. To eat right he had to teach himself basic kitchen skills. Ron then went about assembling the two food meals that would be eaten at during his workday. He placed the Tupperware containers in his worn carry case and headed into work.

Mid-morning, Ron made himself a Parrillo chocolate Hi-Protein™ shake and ate a Parrillo Protein bar, thus ingesting 50 more grams of quality protein. At lunch Ron ate a chicken-and-vegetable concoction that he had proudly created and loved to eat. He heated the meal in the microwave and doused the broccoli, asparagus, onions, garlic, carrots and marinated chicken chunks with butter-flavored CapTri®. Mid-afternoon he ate a half dozen Parrillo Contest Cookies and drank a glass of Parrillo All-Protein™, a powder that when mixed with just the right amount of cold water tasted exactly like milk. Ron’s daily protein intake was up to 150 grams by 3pm. After work Ron drove straight to the gym to meet JP for their 5:30 training session. Today’s muscle menu was deltoids and lats. After arriving and changing into workout clothes, Ron joined the always upbeat JP in the free-weight section by the squat rack. The two exchanged warm greetings and began the workout with standing overhead barbell presses super-setted (alternated) with lat pull downs. Between each super-set JP had Ron perform a skin-the-cat shoulder stretch. He would insist Ron then flex

the parrillo principles

The Trainer's PageBy Scott Canatsey – Lead trainer at the Parrillo Performance training facility

Eat more and lose fat?

What is the one thing about preparing for a Physique Show that is the most daunting, all things considered? In my opinion the hardest thing about prep is the massive amounts of food you must prepare and eat. I am talking upwards of 5,000 calories even beyond 10,000 for some, like the legendary Franco Santoriello, Mighty Mike Quinn and Dennis Newman. This is the struggle I am facing in my prep having John Parrillo as my coach. Seems hard to believe, right?

The “Prince of Pain”, John Parrillo, is well known for his high calorie diets, and incredibly high intensity training, in and out of contest season. He presented these ideas, and the athletes to prove it, during the Olympia reign of Lee Haney and Dorian Yates in the ‘80’s and ‘90’s. It is still the most remarkable and effective way to lose fat and gain muscle during contest preparation. This is a result Ketogenic dieting can never produce, as there is not enough insulin present to gain any muscle. You will lose fat, but you will also lose muscle practicing Ketogenic dieting. Approximately one pound of muscle lost for every pound of fat lost.

Coming from a wrestling background, I regularly practiced caloric reduction and deep deficit in my contest preparation. Even though I saw what was happening with these other athletes, I was convinced that I had to do it my way or I would not get lean enough. That is wrestling mentality that caused me to always come in depleted and emaciated. Granted, I was “shredded”, but my arms would shrink as my waistline shrunk. This caused me to be the “bridesmaid” in many events from local to national level and became a major point of frustration that took me 25 years to

get passed.

This year, in my preparation for the NPC Masters National Championships, I finally followed John Parrillo to the letter. Being with John virtually every day for the last year and a half, as lead trainer and nutrition specialist at Parrillo Performance, has instilled in me the confidence in his methods to perform the tasks necessary to bring my body to the best size and condition possible. The sheer amount of fierce work is just incredible; it is the most intense prep I have ever done.

I began the 12 week prep at 4,000 very clean calories (I was up to 7,000 by contest time), including John’s amazing MCT, CapTri®, to get the caloric volume necessary to bring my best body to date. This allowed me to perform outrageous levels of work and to begin revving my metabolism to the highest degree possible. To be very clear about something important, no thyroid medication or diuretics are ever used in John’s protocols. The training and diet strategy forces the body to produce all of the hormones and chemical responses necessary to be at optimal performance levels to produce new muscle and burn fat at an amazing rate. I have become a “fat burning and muscle building machine”, as John puts it.

The protocol calls for an increase in calories at any juncture that the body begins to lose muscle, or adjust the macronutrients if fat loss slows too much. The Parrillo “Bodystat” method makes it easy to see the fat loss and muscle gain or loss week to week. The dietary adjustments are made according to the body’s weekly or sometimes daily response. Adjustments are typically made in 300 calorie increments. This allows

for subtle metabolic movements that are easily tracked and scrutinized for effectiveness.

Adjusting different macronutrients and food types causes different types of responses. This is where individual differences must be taken into account. Not everyone responds the same to each change. But we learn from each adjustment and move forward, almost always adding calories or workload accordingly to keep losing fat and at least maintaining the muscle, if not gaining muscle.

Next month, we will break down the method and outline the food and supplement strategy that has allowed me to make this fantastic leap in my overall look and the way I feel. There is no reason to be “suffering” as I see so many complain about on the social media feed. If brutal workouts and increasing food and supplement intake is suffering, well maybe you need to get in better shape and stop taking appetite suppressants. If the body is properly fed and trained, the experience is wholly different and far more intense. This certainly leads to greater satisfaction in the endeavor and the end result will speak for itself.

So, until next month, Eat up!

the trainer's page

extracted five Liver Amino Formula™ tablets and four Muscle Amino Formula™ capsules. The liver tabs would enrich his blood with potent heme iron, speeding recovery. The Muscle Amino™ capsules were pure branched-chain amino acids, muscle building blocks that were perfect for rebuilding and repairing traumatized muscle tissue.

Somewhat revived, Ron rode the stationary bike for 30-minutes. This second cardio session of the day was nowhere as intense as the balls-out morning session. Frankly, Ron was zapped by the incredibly intense weight training session – but what the hell, he was already at the gym so why not slip in a second, relatively easy cardio session? He showered at the gym and drove home. He was famished. For dinner that night he would be having perhaps his favorite protein: shrimp. He had purchased a pound of giant shrimp and, as he’d learned, much to his delight, boiling shrimp was quick and easy. He used a spaghetti pot and pasta drainer to boil the monstrous shrimp, careful not to overcook them. He ate the shrimp ravenously, dousing each one in butter-flavored CapTri®. Ron made a quick garden salad. He was stuffed to the gills, having demolished the entire pound. Later that night, while watching TV he would eat a tasty treat: Parrillo Ice Kreem™ overtop of Parrillo chocolate cake. Before bed he had a final Optimized Whey™ shake and took four Liver Amino™ tabs and four Enhanced GH Formula™ capsules. He fell into a deep dreamless sleep and slept like a rock. At the end of the 6th month, Ron weighed 189 pounds with a 9.7% body fat percentile. Ron was over the moon. JP looked him up and down and said, “Not bad at all Nerd! Now how about we add about 15 pounds of solid muscle so that you don’t look so skinny!” Ron grinned, “How long would that take.” JP grinned. “About six months.” Ron said unhesitatingly, “I’m in! Sign me up!”


w

CapTri® Sweet Dip30 g. egg white1 tbsp. lemon juice8 tbsp. CapTri®1 tsp. pure vanilla1 tsp. Pro-Carb Formula™ (to taste)1/2 tsp. maple extract

Beat egg white in blender on low. Add lemon juice, vanilla and maple extract. Slowly pour CapTri® in while blending on low speed. Dip will become creamy. Add Pro-Carb™ to sweeten, blending to desired consistency.

Makes about 3/4 cup Sweet Dip. Each tbsp. Used contains 76 calories.

Tastes great spread in crepes before rolling them up!

Foodof the month

Question &Answer

Kidney Beans • Before washing kidney beans, spread them out on a light

colored plate or cooking surface to check for and remove stones and damaged beans. Place the beans in a strainer and rinse them thoroughly under cool running water.

• Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.

• Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.

Nutritional Information for: Kidney Beans, cooked, 1 cup (177.00 grams).

Calories: 224.79Protein: 15.35gFat: 0.88gTotal Carbs: 40.36g

Fiber: 11.33gSodium: 1.77mgPotassium: 716.85mgCalcium: 61.95mg

Iron: 3.93mgPhosphorous: 244.26mgVitamin A: 0.00 IUVitamin C: 2.12mg

Whey protein supplements aren't just for gym buffs according to new research from McMaster University. When taken on a regular basis, a combination of these and other ingredients in a ready-to-drink formula have been found to greatly improve the physical strength of a growing cohort: senior citizens.

The deterioration of muscle mass and strength that is a normal part of aging -known as sarcopenia -- can increase the risk for falls, metabolic disorders and the need for assisted living, say researchers.

"Older people who do little to prevent the progression of sarcopenia drift toward a state where they find activities of daily living, like rising from a chair or ascending stairs very difficult or maybe impossible," says lead scientist Stuart Phillips, professor in the Department of Kinesiology and member of McMaster's Institute for Research on Aging.

While a number of isolated nutritional ingredients have been shown to fight sarcopenia, this is the first time such ingredients -- which include whey protein, creatine, vitamin D, calcium and fish oil -- have been combined and tested for this purpose.

For the study, which was published in the journal PLOS ONE, the research team recruited two groups of men aged 70 and older. One group took a protein-based, multi-ingredient nutritional supplement for six weeks without an exercise regimen, while the other group took a placebo. The objective was to evaluate whether daily consumption would result in gains in strength and lean body mass.

Following those six weeks, subjects continued to take the supplement (and placebo) while also undertaking a 12-week progressive exercise training program consisting of resistance and high-intensity interval training.

"We chose that combination of exercises to get a maximal benefit in terms of fitness and muscle strength" said Gianni Parise, scientific co-lead on the study. "I know many think older persons can't do that type of exercise, but that's simply untrue."

"The results were more impressive than we expected," says Kirsten Bell, a PhD student who worked on the study.

Most notable, the findings showed improvements in deteriorating muscle health and overall strength for participants both before and after the exercise regimen. In the first six weeks, the supplement resulted in 700 grams (1.5 lbs) of gains in lean body mass -- the same amount of muscle these men would normally have lost in a year. And when combined with exercise twice weekly, participants noticed greater strength gains- especially when compared with their placebo taking counterparts.

Question: I want to lose fat the right way, withouthaving to practically starve myself, so what advicedo you have for me to get started?

Answer: In order to lose weight you have to burn more calories than you eat. This is called a negative energy (calorie) balance. You can do this by either eating fewer calories or by burning more calories. The approach I recommend is to eat the number of calories equal to your MER (maintenance energy requirement) and to increase the amount of calories you burn by doing more aerobics. This will result in more efficient fat loss and less muscle tissue loss

All-ProteinPowder™

• 30 Grams Protein• 0 Grams Fat • 0 Grams Sugar• 0 Grams Carbs

Great to pour on your cereal or just drink from the glass with a piece of protein cake or a stack of pancakes. There’s not a tastier way to add more protein to your day.

Supplementof the month

News & DiscoveriesIn Fitness & Nutrition

New supplement can repair, rejuvenate muscles in older adults

"Clearly, exercise is a key part of the greatly improved health profile of our subjects," says Bell, "but we are very excited by the enhancements the supplement alone and in combination with exercise was able to give to our participants."

The research, which was supported by the Labarge Optimal Aging Initiative within the McMaster Institute for Research on Aging, comes at a time when demographic trends lean toward older Canadians as the largest percentage of our population. The authors hope that continued work will include older women and different populations that can benefit from a supplement aimed at improving muscle health.

Reference

McMaster University. "New supplement can repair, rejuvenate muscles in older adults." ScienceDaily. ScienceDaily, 18 July 2017. <www.sciencedaily.com/releases/2017/07/170718142925.htm>.

than the approach of cutting calories. You still provide ample calories and nutrients to maintain your muscle but draw on stored body fat to fuel your aerobic exercise. Furthermore, aerobic exercise builds the metabolic pathways that burn fat. It increases the mitochondria and enzyme pathways that metabolize fat. And by NOT cutting calories, your body will not decrease its metabolic rate and enter into the starvation mode.

RecipeSpotlight

Milk Flavored


Boost your T-levels naturally

muscle enzyme that, when elevated, indicates muscle breakdown). Serum testosterone levels were significantly higher and cortisol and creatine kinase levels were significantly lower in the BCAA group during and following resistance training. These findings suggest that short-term BCAA supplementation may produce a net anabolic hormonal profile while easing training-induced increases in muscle tissue damage. So it makes sense that supplementing with BCAAs might help prevent muscle loss, and even help build it. (1)

BCAAs are found in our Muscle Amino Formula™. The time to use this product is immediately before and after training. I suggest two or more with every meal. Remember that BCAAs require insulin for absorption into muscle cells so take them with food (carbs) rather than on an empty stomach!

Zinc

Nutritional science studies frequently point out that zinc deficiency is prevalent throughout the world, including the United States. This is a problem when it comes to the production of testosterone production since it requires zinc. Eating your way to more zinc by including zinc-rich foods in your diet, such as oysters and poultry. I feel that it is important to take supplemental zinc too.

A study conducted at Wayne State University School of Medicine in Detroit found that in men who were made to be deficient in zinc (by purposely restricting zinc-rich foods), testosterone levels fell sharply. In a related part of the study, the researchers took 9 older men (average age was 64) who were deficient in zinc and had them take zinc supplements for three to six months. Their testosterone levels went up afterwards. In response to both trials, the researchers concluded that

Researchers at the College of Charleston, Charleston, South Carolina, and Ball State University, Muncie, Indiana, looked into whether short-term amino acid supplementation could maintain a short-term net anabolic hormonal profile and decrease muscle cell damage during a period of high-intensity resistance training, thereby enhancing recovery and decreasing the risk of injury and illness. Eight previously resistance trained males were randomly assigned to either a high branched chain amino acids (BCAA) or placebo group. Subjects took the supplement for three weeks before beginning a fourth week of supplementation along with high-intensity total-body resistance training. Blood was drawn prior to and after supplementation, then again after two and four days of training. Serum was analyzed for testosterone, cortisol, and creatine kinase (a

I know that a lot of guys are flocking to low-T clinics, and a

lot of women are taking bio-identical hormones later in life – all to elevate levels of the hormone testosterone in their bodies. All of this is good, but it’s important to realize that there are many natural ways to raise T-levels, and I’ll cover them here.

So why would you want to do this in the first place? Several reasons: This amazing hormone is responsible for a number of benefits. Testosterone:• Maximizes muscle-building, in

conjunction with intense training• Boosts strength• Enhances sex drive• Increases metabolic rate• Assists the body in burning fat.

The male body produces testosterone in the testes, ovaries and adrenal glands (for women). As men turn 30, their T-levels start to fall and naturally drop between 1 and 3 percent a year. In women, testosterone starts declining until menopause, then takes a significant dive afterwards.

How do you know you have low T-levels? A blood test called a hormone panel will tell for sure. But other symptoms include:• Mood swings (including depressive

mood and irritability)

• Decrease in bone density or muscle mass

• More body fat• Hair loss• Fatigue• Low sex drive• Premature aging• Difficulty concentrating

To keep your body’s testosterone at its prime, plus even raise it, consider thefollowing supplements and lifestyle actions:

Branched Chain Amino Acids (BCAA)

The BCAAs, leucine, valine, and isoleucine, are known to enhance energy, reduce muscle breakdown, increase brain function, reduce body fat, build up immune function, blunt muscle soreness, aid recovery and, of course, boost muscle growth. But they also enhance testosterone levels.

“zinc may play an important role in modulating serum testosterone levels in normal men.” (2)

Most nutritionists and nutrition oriented doctors recommend around 50 milligrams of zinc daily. Each supplement of our Mineral-Electrolyte Formula™ contains 11 milligrams – so I recommend taking one supplement with each of your main meals to obtain adequate zinc.

Lifestyle Measures

While there are supplements and prescription medications designed to boost testosterone, often declining testosterone levels are a byproduct of the lifestyle choices we make – particularly men. If you want to enhance your testosterone levels, try the following:

Maintain a healthy weight. If you’re a man who is obese or overweight, you’re susceptible to low testosterone. When the body carries excess fat pounds, it secretes more “aromatase,” an enzyme that helps convert testosterone to estrogen, the primary female hormone. Estrogen can product excess body fat. If you need to lose weight, consult the Parrillo Nutrition Manual for strategies. We have a version of low-carb dieting that utilizes CapTri®, our medium-chain triglyceride that acts like a carb in the body but isn’t stored as fat.

boost your t-levels naturally boost your t-levels naturally

By John ParrilloIn fact, it helps rev up metabolic rate.

Get your zzz’s. Sleep is an unheralded testosterone booster. According to a 2011 article in Brain Research, sleep loss reduces testosterone levels in males. In fact, missing just a few hours of sleep in one night can reduce testosterone levels by the same amount as aging 10 to 15 years. (3)See comment in PubMed Commons below

Lift hard and heavy. Be sure to follow an intense weight-training program, such as that outlined in the Parrillo Training Manual. Multiple studies have shown that strength training can trigger testosterone release – as have studies demonstrating that a sedentary lifestyle will make testosterone fall like a rock. Stay active to continually and naturally restore your testosterone levels.

References(1) Sharp, C.P., and D.R. Pearson. 2010. Amino acid supplements and recovery from high-intensity resistance training. Journal of Strength and Conditioning Research, March 17.

(2) Prasad, A.S., et al. 1996. Zinc status and serum testosterone levels of healthy adults. Nutrition 12: 344-348.

(3) Anderson, M.L. 2011. The association of testosterone, sleep, and sexual function in men and women. Brain Research 1416:80-104.

Maintain a healthy weight

get your zzz's

Lift hard and heavy

September 2017 23www.parrilloperformance.com

Log training results?

embarking on a Parrillo nutritional regimenJoint pain prescription

How to add an inch to the guns in 10-weeks

Tech toys

iron vic speaks

• Keep your shoulders down

• As you pull the bar down, bring your elbows close to your sides.

PERFORMANCE POINTS

The Parrillo Training Manual is designed to help you:• Learn specific exercises that have proven effective for some of the nation’s top

competitive athletes.• Determine the optimum rep/set scheme you need to maximize muscular density,

cardiovascular density and muscular endurance.• Increase your mental acuity, perfect your form and intensify your workouts.

Information included:• Individual chapters for each muscle group, featuring sample workouts used by John

Parrillo with some of the top professional and amateur bodybuilders in the world.• Illustrated movements to show you the proper form for that particular exercise.• The importance of aerobic training and how it can help improve your physique.• Chapters on fascial stretching, a revolutionary way to stretch your muscles for

maximum growth.• A chapter on proper posing.Including all of the mandatory poses for most

bodybuilding organizations.

order today!

FRONT LAT PULLDOWNS

BY IRON VIC STEELE

Hello!

I see a lot of the better lifters, athletes and bodybuilders at my gym jotting down results during and after workouts. Some write results in old school spiral notebooks while others log electronically. I never really considered going to the trouble to log – why do they do it and what do they get for it – it seems like logging training results would be a royal pain. However all the best guys do it – so I suppose there is something to it.

Jarvis, Frisco

What separates a beginning bodybuilder from a serious competitive professional? One massive difference is the degree of commitment: the pro diets stricter, trains harder, rests longer. Another difference is record keeping: a pro knows that they must accumulate data to prefigure perfect preplanning. The pro has a plan going into every workout; the pro bodybuilder logs the

The most important point about front lat pulldowns is to not lean back as you do the exercise. Like behind-the-neck pulldowns, keep your shoulders down. As you pull the bar down, bring your elbows in close to your sides.Keep everything tight.

results of every workout. The pro will review his accumulated workout data, information derived from a string of workouts. They are looking for clues: the idea is to anticipate stagnation ahead of time and alter the training (lifting and cardio) on a regularly reoccurring basis to anticipate stagnation and keep the progress ball rolling.

When the beginning bodybuilder does his weight training or cardio, they do what they can with no real pre-thought or reflection. The beginner improvises, doing what they feel like, doing what they like to do, what they want to do in a way they enjoy. After the session is over the session is forgotten. There is no real thought before the workout about the workout and there is no real thought about the session after the workout. The pro bodybuilder is the polar opposite: every exercise, every set, rep and poundage is mulled over ahead of time. Results are logged in real time; a pro will log the results of a set as soon as that set is completed. The pro does

Results are logged in real time; a pro will log the results of a set as soon as that set is completed.


iron vic speaks john parrillo’s performance press

not wait until the session is concluded to log as memory will surely fail. This same degree of precision should apply to cardio: do you have a cardio game plan before the training session? Are you logging the session results? Are you periodically reviewing results? When the bodybuilder gets it together enough to plan ahead, to log and then review, their physique inevitably improves and improves to a significant degree.

There is a classic format for logging weight training workout results. Here is a typical log entry, the type that used to be kept on a small spiral notebook kept in the bodybuilder’s gym bag. Nowadays the millennial bodybuilder can create an electronic hi-tech notebook stored on their phone. Regardless the storage device, here are the pertinent weight training stats that should be logged and accounted for in every session…

Date: 6-4-17

bodyweight: 221

Squat 135x12, 185x8, 225x8, 255x8 then 205x12

Hack squats 185x10, 225x10, 275x8, 215x12

Lying leg curls70x12, 80x10, 90x8, 100x7

Stiff-leg deadlifts 135x8, 165x8, 175x7

Calf raises standing500x15, 550x12, 580x10

Calf raise seated 100x12, 130x10, 150x8

That notation tells you everything pertinent about the session. The cardio workout logging would have a different format…

Date 1-11-17 bodyweight 212mode treadmillduration 45 minutesintensity 83%

After each weight training sets, log the poundage and reps. After a cardio session, immediately fill in the duration and intensity under their cardio categories.

Vic Steele,

This sounds cliché, but I need bigger arms. I have been using what I would call a Mike Mentzer/Dorian Yates style low volume-high intensity power bodybuilding type of training for about two years. I got good initial results, particularly in my legs and back. Not so much chest and arms. I was only training arms once a week 5-6 sets for biceps and 5-6 sets for triceps. My arms are 17-inches and I would love to drive them up to an honest 18-inches. I’d be willing to add some overall size (bodyweight) as needed. Is this realistic – if so, how long would it take to add an inch in arm size and could you recommend an arm routine? Thanks in advance, Bronson, Montana

To add one inch in arm size the athlete will need to add pounds of lean mass. Figure on a 10-12 week specialization program. Let’s create a hypothetical ten week program that seeks to add one inch in arm size. Simultaneously, the trainee adds ten pounds of bodyweight at a rate of one new pound per week. This approach, syncing up a mass-building nutritional approach with a periodized arm specialization program ensures anabolism, creates positive nitrogen balance and provides the requisite caloric surplus needed to construct new arm muscle. Use BodyStat to monitor results on a week by week basis. Keep in mind that halfway (5-weeks) through a ten week program the diligent trainee should be halfway to the goal and have gained 5-pounds of lean muscle mass and added ½ inch to their guns. Here are the nuts and bolts training template of a Parrillo-style arm specialization program.

Day 1

• Standing dumbbell curls• Dips• Seated incline dumbbell curls• Single-dumbbell standing overhead • tricep press• Machine curls• Tricep pushdowns

Day 2 (three days later)

• Standing E-Z bar curls (heavy)• Lying French press using E-Z curl bar• Preacher bench curls• Double-dumbbell overhead

tricep press• Spider curls• Tricep pushdown with rope handle

Each of the bicep and triceps exercises is super setted: set of biceps, set of triceps, rest…On each exercise perform 3-5 sets per exercise. On each set increase the poundage and drop the repetitions, ending down in the 5-8 rep range. On each exercise for the final set lower the weight and perform a 12-15 rep burnout set. This routine should take 45-minutes to complete. You will have to increase your clean calorie intake if you want this program to succeed. Clean calories keep the weight gain lean and fat free. After every arm training session double-dose with 50-50 Plus™. I would take 4-5 Parrillo Muscle Amino™ capsules headed into the session and another 4-5 capsules after this twice weekly arm slaughter-fest. Muscle Amino Formula™ is branch chain amino acid and ideal for stimulating recovery and growth – particularly when taken with 50-50 Plus™.

Mr. Vic,

What is the best way to get started on a serious Parrillo nutritional program? I have tried all kinds of diets over the years with varying degrees of success. I always seem to slip back into my old eating habits and undo my gains – if any. I am kinda tired with all the yo-yo dieting and I am looking at the Parrillo approach with serious interest. The Parrillo approach is pretty unbending and doesn’t seem to have any interim steps. I wanna give this approach a serious effort. What are the steps?

Janet, Fresno

(taken after each training session) and some Parrillo sport nutrition bars. These are the backbone supplements. In a nutshell combine intense lifting with intense cardio. Establish a multiple meal eating regimen that concentrates on foods preferentially partitioned into muscle construction. Add in some Parrillo supplementation and you are on the road to becoming a much better version of your current self.

Hello,

Since I turned 45 I have developed joint pain in my knees that is particularly noticeable after a leg training session. Though I do the same exercises in the same way that I have always done them, suddenly my knees ache for two days after squats, hack squats and leg presses. Am I doing something wrong? Are there any supplements you might recommend?

Sid, Memphis

I would seriously consider altering your techniques. I strongly suspect you can find a squat style that will not aggravate your knees. Leg presses and hack squats have ‘locked in’ motor-pathways and are likely not the culprit. Do you knees travel

Step one is to commit to the process. There is a totality of commitment in the Parrillo approach that involves combining a highly evolved nutritional approach with intense physical exercise. The Parrillo trainee needs to lift and needs to do cardio – and both need to be done consistently and with real ferocity. The next step is to institute a multiple meal eating schedule: four to six times a day quality nutrients are consumed. When it comes to food, there is a commitment to food prep. Classically the Parrillo bodybuilder sets aside time each week to prepare ahead of time the lean proteins, fibrous carbs and starch carbs that will be eaten during the coming week. These bodybuilding foods, prepared and stored in the refrigerator are ready to go and easily assembled. The final piece to the Parrillo nutritional puzzle is supplementation. Establish a consistent exercise training regimen, establish a multiple meal eating schedule and come to grips with the ongoing food preparation. Use potent Parrillo supplements to make the entire process come together. I would stockpile a month’s worth of Parrillo supplements ahead of time. I would suggest CapTri®, Optimized Whey™ or Hi-Protein powder™, 50-50 Plus™

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iron vic speaks

forward out over your toes during your squat reps? If so, this is likely the source of your knee soreness. The way in which to squat and not stress the knees is to keep the knees over the ankles as much as possible throughout the ascent and descent of a full squat. Parrillo recommends full squats for full development. Partial squats deliver partial results. Squat deep, without letting knees get ahead of the toes. Be aware that with the new stance width (one that prevents forward knee travel) and maximum depth you will likely leave you weak. Also start supplementing with Parrillo Joint Formula. John created this supplement to alleviate the minor aches and pains that inevitably accompany serious training. Redesign your squat technique and start supplementing with Parrillo Joint Formula.

Good morning,

What is your take on all the fitness ‘applications’ flooding the market? Do you use any? Are there any out that you know of that are worth purchasing and using?

Tanya, NYC

These monitoring devices are just that, monitoring devices. While they are cool, hip, chic and seductive,

a hi-tech monitoring device is no substitute for the incredibly hard work that must be generated in the gym or the consistency that need be exerted in nutrition. Having a fancy device does not eliminate the need for savage training and strict eating. You ask if I own or use any of these devices: I like to monitor my heart rate during cardio. I like to know how fast my heart is beating in relation to the cardio exercise I am performing. By knowing my heart rate, I can cross-compare various types of aerobic exercise. I can compare 30-minutes of stationary bike riding to 30-minutes of racquetball. I can look at the heart rate generated by running on the beach in deep sand to say the same length of time devoted to cross country skiing. I find this interesting and useful and use the heart rate monitor as a digital report card. I would tell you that for bodybuilding purposes the decidedly low-tech BodyStat Kit is (still) the best friend of the serious bodybuilder. By being able to determine weekly body composition the bodybuilder is empowered with real data that can be used to make course corrections. To me BodyStat blows all the new gizmos and gadgets into the weeds. I don’t need to know how many ‘steps’ I took over the last 24 hours, I need to know if I’ve lost body fat.

Order yours today and find out what everyone is

talking about!

Phone (800)344-3404

Onlinewww.parrilloperformance.com

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Alaina RiggsMarch 2015

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